Fast-twitch muscle activation can give you an edge in sports that require quick, explosive movements. Whether you’re a short distance runner or competitive wrestler, strengthening these muscle fibers will give you the speed and power necessary for victory.
These muscle fibers are best suited for activities requiring high intensity output, like sprinting or heavy lifting. They contract and fatigue rapidly, producing energy through anaerobic [without oxygen] processes.
Lunges
Lunges are a staple for the lower body. Not only do they target your quadriceps (front thigh), gluteus maxima (hips), hamstrings and calves, but they also strengthen the core with core activation.
Lunges are an ideal exercise for people of all fitness levels as they’re simple to perform and don’t require special equipment. Plus, lunges help burn off fat while improving muscle tone – particularly important for athletes!
The three primary variations of lunging are forward lunge, lateral lunge and reverse lunge. Each version targets different muscles so you can select which one works best for you.
You can do lunges using just your bodyweight or add weights for greater challenge. A barbell or pair of dumbbells can be used to increase resistance and build strength.
These lunges are an effective way to get your heart racing and burn calories, but be mindful not to overdo it. Start off with a few repetitions and increase as your strength improves.
If you want to increase strength, try doing several sets of 10-12 repetitions on each side of your body. This will improve endurance and maximize each workout’s benefits.
As with any exercise, it’s important to exercise with proper form when performing lunges. If this is your first time doing them, start off light and gradually increase the weight as your strength and endurance develops.
Lunging with one leg makes your body unstable, forcing stabilizing muscles to work harder. This can strengthen core and back muscles for stability and joint health as well as improving balance and coordination – essential skills when walking, running or other activities.
Plyometrics
Plyometric exercises are an excellent way to build strength and power, as well as improve overall fitness by burning more calories than steady-state workouts do. Due to their fast tempo, however, these workouts may be taxing on your body so it’s essential that you perform them correctly in order to prevent injury.
Medical News Today reports that plyometrics is an exercise technique which uses a rapid stretch-shortening cycle to build speed and muscle mass. This process is essential for many sports such as jumping to throw the ball toward a basket in basketball or throwing a baseball to a teammate in baseball.
Human Kinetics states that performing plyometrics can give athletes a competitive edge in their sport. They can boost a player’s vertical jump, improve quick lateral movements, boost arm speed and enhance top running speed.
Plyometrics work on the principle that muscles that are rapidly stretched from an eccentric (lengthening) contraction to a concentric (shortening) contraction will produce more force than those left to stretch for extended periods. Muscle spindles, located within muscles, respond to this sudden stretch by sending nerve signals to their spinal cord counterparts.
Plyometrics also strengthen tendons, helping to reduce your risk for knee injuries. They’re especially beneficial for women since their tendons tend to be weaker than men’s.
Howard suggests that beginners in plyometrics begin with easy exercises like star jumps. These are an effective way to warm up your body before undertaking more advanced plyometrics.
If you are in good physical condition and have some experience with weightlifting, don’t be intimidated to try plyometrics. On the contrary, if you are not already fit enough for these exercises, steer clear of these exercises in favor of other strength-building workouts instead.
Bench Press
Bench presses as part of your strength training regimen can help build muscle in the chest and other fast twitch muscles, which produce short bursts of energy from oxygen-fueled muscle fibers. Bench presses can help power through workouts by providing extra energy in the form of ATP (adenosine triphosphate).
To maximize the results from your bench press, it is essential that you perform this exercise with proper form. Doing so can prevent injury and help ensure maximum gains from this exercise.
An effective way to enhance your bench press is to begin by working with a bar without weights for several days until you feel confident in your technique. Once comfortable with the movement, add weights gradually.
When you’re ready to increase the weight, start by adding no more than a pound per week. This will prevent overexerting yourself and resulting in muscle damage or injury.
One way to increase your bench press is by combining it with other exercises such as squats and lunges. These types of exercises target all muscles in your body, making them more effective overall.
Finally, it’s essential to take a break between bench presses and other exercises. This allows your muscles time to recover and adapt to the new stimulus.
Maintaining proper form when bench pressing requires keeping your shoulders back. Pushing too hard can cause your shoulders to push forward into the bar and lead to shoulder injuries.
To maintain proper form and maximize reps, try pushing instead of pressing. Doing this will force your shoulders back onto the bench, encouraging them to remain put.
Deadlifts
Deadlifts are one of the most effective strength training exercises and can be included into many workout routines. Not only do they build muscle mass around your back and glutes, but they may also help increase bone density when performed correctly.
As with many weight-bearing exercises, you need to select a heavy enough load to work effectively. Remember that heavy is relative; start out with something easy to manage and gradually increase it over time for maximum benefit from this exercise.
This movement requires you to pivot from your hips and knees, so be sure to maintain proper form throughout the entire lift. Doing so helps protect your lower back from injury which could cause long-term discomfort or even debilitating back issues.
Deadlifts can be done with a barbell, dumbbell or kettlebell; however it’s recommended that you select the weight appropriate for your body and strength level. To make things more challenging, try performing several variations of this classic exercise such as single-leg or Sumo deadlifts.
The deadlift not only works your glutes, but other back muscles as well. These synergists support your glutes during lifting phase of the deadlift by providing extra support and helping them lift more weight to complete it successfully.
Deadlifts can be done with any exercise, but for optimal results it’s best to perform them with higher intensity and heavier weights. Doing this will maximize the number of fast twitch muscles used during the exercise, leading to faster progress in muscle growth.
Jumps
Jumps are an effective exercise for both short bursts of energy and endurance. Additionally, they improve agility and coordination – especially important in sports that require quick movements like sprinting or powerlifting.
To perform a jump, stand upright with your legs together and arms at your sides. Gently bend your knees slightly, then jump forward into the air. As you do so, swing your arms out to one side before returning them back to their original positions. Practice this motion several times until it feels natural.
Another excellent jumping exercise is the star jump. Start on a bench or agility table, then jump upwards while sweeping your arms out to one side.
Star jumps not only improve your jumps, but they also strengthen the bones and muscles in your hips and legs. They make for a great addition to any strength training regimen and may help you lose weight by burning calories and fat.
Jump ropes are an easy and effective exercise that will improve your speed, endurance, and overall strength. To get the most benefit from this simple but effective workout, find a rope that is long enough for you to jump over but not too far.
For optimal results, perform each of these exercises twice with a one minute active rest in between. It is recommended to repeat this circuit two to three times for optimal results.
Fast twitch muscle fibers are ideal for short bursts of energy, making them essential to train. This is particularly beneficial to athletes but anyone wishing to increase fitness and strength should do so.
